If it’s urgent

We need to start by saying, if this is a mental health crisis, either for yourself or someone around you, please seek immediate advice. There are support services that can help no matter what you are going through.

If you are in the UK, request an urgent GP appointment, or call 111 and select the mental health option; they will tell you where to access help.

You may also be able to speak with a mental health professional over the phone via 111.

If you are supporting someone under the age of 18, you will also need to inform a safeguarding lead, welfare officer, and/or guardian.

Signposting others

Navigating mental health can be challenging, both for those experiencing it and for those who want to help. If you have a friend or loved one who’s struggling, it can be tough to know how to offer support without overstepping. Don’t worry — signposting, or guiding someone to the right resources, can make a huge difference. Let’s look at some ways to offer that helping hand.

1. Start with Empathy

When someone’s struggling, empathy is key. Instead of diving straight into advice, start by letting them know you’re there for them. A simple, “I’m really sorry you’re going through this,” can mean a lot. It shows that you’re listening and that their feelings are valid. Sometimes, just knowing someone cares can be incredibly comforting.

2. Be a Good Listener

Active listening is one of the best tools you have. Let them share their feelings without rushing to fix things. Reflect back what you hear with phrases like:

• “It sounds like you’re feeling really overwhelmed.”

• “I can imagine how tough that must be.”

Validate their feelings by saying:

• “It’s okay to feel this way.”

• “This must be really difficult for you.”

This not only shows you’re paying attention but also helps them feel understood.

3. Gently Suggest Resources

It’s important to choose the right moment to discuss mental health issues. Be discreet, find a private yet relaxed space, or reach out via a phone call or message.

When the moment feels right, gently guide them toward professional help or resources. Try something like:

• “I’ve heard that talking to a counselor can be really helpful. Have you thought about seeing one?”

Keep it light and non-judgmental—your goal is to offer support, not push them into something they’re not ready for.

4. Share Experiences and Ask the Right Questions

If you’ve been through something similar, sharing your own journey can make them feel less isolated:

• “I went through something like this a while ago, and I found that talking to someone really helped me. I can recommend a therapist if you’re interested.”

Focus on their needs rather than your own experience. Use open-ended questions like:

• “How have you been feeling this week?”

• “Is this a new feeling for you?”

• “You mentioned you’ve been struggling—can you tell me more about that?”

5. Signpost

If they are open to seeking help, offer to assist them in finding therapists, resources, or support groups. However, always confirm they are comfortable with this.

6. Encourage Small Steps

Mental health journeys are often about small, manageable steps. Encourage tiny, everyday actions:

• “How about trying a short walk or a new hobby? Sometimes little changes can lift our spirits.”

7. Respect Their Pace

If they’re not ready to talk to a professional or make changes, be patient. Let them know you’re there for them:

• “I understand if you’re not ready to talk to someone yet. I’m here whenever you need to chat.”

8. Follow Up with Care

Check in regularly with a simple message:

• “Just wanted to see how you’re doing today.”

This keeps the conversation open and shows you genuinely care.

9. Be Mindful of Language

How you frame things can make a big difference. Avoid dismissive phrases like, “It could be worse,” and use affirming language such as:

• “It’s really tough right now, and I’m here to support you.”

10. Practice Self-Care

Supporting someone can be emotionally draining. Make sure you’re taking care of yourself, too. It’s okay to set boundaries and ensure you’re in a good place to offer support.

Where to go for help in the UK

Here are some resources for mental health support in the UK:

• NHS: Call 111 or make a GP appointment.

• Mind’s Infoline: Call 0300 123 3393.

• Side by Side: Join here.

• Samaritans: Call 116 123 (24/7).

• Childline (under 19s): Call 0800 1111 or chat online.

• Shout: Text SHOUT to 85258.

• Hub of Hope: Find help here.

• Community Advice and Listening Line (Wales): Call 0800 132 737 or text help to 81066.

• The Mix (under 25): Call 0808 808 4994 or chat online.

• Age UK: Call 0800 678 1602.

• Black, African, and Asian Therapy Network: Find therapists here.

• BAYO: Mental health support.

• Switchboard (LGBTQIA+): Call 0800 0119 100 or chat online.